BicepsBarbellbeginner
Barbell curl
Secondary: none listed
Strength
5–8
reps · long rest
Hypertrophy
8–12
reps · 60–90s rest
Endurance
12–20
reps · short rest
Form cues
- Elbows pinned near the sides, wrists neutral.
- Curl until the biceps are fully shortened; lower to a stretch.
- Keep the torso still.
Common mistakes
- Swinging the hips
- Letting the elbows drift far forward
- Incomplete lowering